• Friday, August 21

    Strength:

    Every 60 seconds, for 10 sets
    Clean & Jerk x 1 rep
    *Sets 1-3 = @ 75%
    *Sets 4-6 = @ 80%
    *Sets 7-10 = @ 85%

    Slow pull clean and 2 sec pause in the jerk

    WOD:

    5 rounds
    5 power cleans 185/125
    6 pistols (3/side)
    7 pull-ups

    * Every min 5 burpees, starting on the 0
    * 10min cap

  • Wednesday, August 19

    Strength:

    Back squat
    Every 2mins for 5 sets
    3 back squat at 90-95% of the 2rm you hit two Wednesday’s ago

    WOD:

    16min EMOM
    Min 1: 20 Russian kb swings 70/53
    Min 2: 50 DU’s
    Min 3: 15 wallballs 20/14
    Min 4: 200m run

  • Tuesday, August 18

    Strength:

    Push press
    Every 90secs for 5 sets
    3 push press
    Building over the sets

    WOD:

    Every 4mins for 4 sets
    400m run
    16kb snatch 8/side (53/35)
    Remainder of time max burpee box jumps